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12, Palmwood, Malibu Towne,
Sohna Road, Gurgaon,
Haryana – 122018

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Monday to Friday
07:00 a.m. till 07:00 p.m.

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Injury and Rehab

Body in Motion / Injury and Rehab

Stability, Mobility, Flexibility – Getting it right

 While the act of moving may seem simple enough, there is more than one factor at play, determining the quality of our movements As human beings, nature designed us to move. Power, agility and suppleness vary not just amongst different people, but also among various body parts. This is where terms like ‘mobility’, ‘flexibility’, ‘stability’ get thrown around, often in a confused manner. The human body is a stack of joints alternating between stable and mobile regions, forming what is called the stability-mobility continuum. This forms the crux of human biomechanics. As we move, we place ourselves through this continuum, based on the demands of movement. To understand movement, it is important to correctly understand various terms associated with it.   Joint mobility refers to the uninhibited movement around...

Could That Nagging Pain be Your Posture

This might seem like an utterly basic, common sense question not deserving any screen space, but my long professional experience as a personal trainer, rehab specialist and corporate health and wellness mentor, screams otherwise. So here we are, back to addressing fundamentals of one of nature’s most complex creations – the human body. The world keeps moving at a brisker pace. People are constantly busy doing their stuff, be it working, clawing up the corporate ladder, racing to meet deadlines or chasing endless thankless chores, day after day. A relatively minor percentage engages in some form of active health and fitness pursuits- recreational or competitive, while majority is still relatively sedentary in their daily routines. The health and fitness industry keeps churning out programs in changing avatars...


The ‘Sunshine Vitamin’

Yes, that’s what it is also called. Vitamin D. While there is some growing awareness about this Vitamin, knowledge about its functions and the role it plays in maintaining health is still poor. WHAT IS VITAMIN D? It’s important to first understand what Vitamins are in general. Vitamins are organic compounds needed in small quantities by the body to power and sustain life. We source them externally from the food we eat and supplements, because the human body does not either produce them or does so inadequate measure. They are of two types: Fat soluble Vitamins – Are stored in fat tissues of the body and the liver, where they reside as reserves for longer time. Water Soluble Vitamins – These are not stored in the body for a long period...


On a roll

Foam rollers work wonders for sore and stiff muscles and are the hottest, new fitness accessory, says Saimi Sattar Athletes swear by them and fitness gurus are creating a regimen around them. Foam rollers of different sizes and density are edging their way into fitness routines. Over the last two years, these new fitness accessories have become an intrinsic part of wellness programmes to soothe sore and stiff muscles. Exercise specialist and master rehabilitation trainer Vani B. Pahwa lays stress on the importance of exerting the correct pressure on the roller during a workout. Photo: Jagan Negi Cylindrical in shape and made with foam, these rollers help increase blood flow, improve the efficacy of a workout and relieve stiffness post a workout. The rollers primarily work upon fascia or...


So, what exactly do you do?

Of all the questions, to which I should have an involuntary answer ready to rattle off by now should be, “So, what do you do?” Or it’s peskier and open to interpretation sibling, “What exactly do you do?” The first question is common place requiring an appropriate answer, though it comes with inherent challenges. At least to yours truly. But when you ask me the paraphrased version I have to do a more thorough quick assessment of the situation since these challenges just multiplied in my mind. So when I stare you in the eye and take a deep breath before blurting any words out I might come across as someone wanting to avail all three lifelines of a quiz show simultaneously. Thinking EmojiTruth be told,...


Resuming Activity With Injury

Perhaps one of the most dreaded challenges for an athlete or an active person is dealing with an injury, not just the physical aspect but also the mental state of mind it unleashes. The frustration of being laid back from routine and activity sometimes exceeds the physical aspect and it becomes difficult to hold on to caution. The desire to get back into action is compelling, but accompanying it is also the fear of recurrence of injury. Post injury scenarios throw up some common behavioral patterns that are easy to spot for a rehab specialist and present similar treatment challenges. Advice is sought and given, protocol explained in detail and the injured client gives affirmation for adherence to do’s and don’ts that form an integral part...


Visual guide to 36 useful stretches

The effectivity of performing stretches and deriving their benefits in terms of enhancing flexibility, strength, injury prevention and general well being depends on targeting intended muscles appropriately. Without this bodily awareness focus is missing and stretches are often performed incorrectly. The following visual guide along with descriptions, shows the muscles involved in these stretches. Vicky Timón, an exercise expert and author of “Encyclopedia of Pilates Exercises,” created these beautiful illustrations, and James Kilgallon, CSCS, creator of Mazlo’s Body Maintenance Program, contributed the expert commentary. Don’t worry if you don’t understand muscle names. The muscles being stretched are highlighted in the images explicitly. It’s an invaluable source and a delightful way to learn! 1. CAMEL POSE Muscles highlighted: Rectus Abdominus and External Obliques. This stretch is best reserved for people...


Foam rolling – whys and how to

There are a lot of links being shared online relating to foam rolling - whys and how to. Based on practical experience, I have observed, most don't seem to be able to perform rolling correctly or derive full benefits and still have doubts pertaining to foam rollers and rolling. Some common questions coming my way: - When should I foam roll - before or after exercising/activity/running? You can foam roll before or after or both times. The difference would be in pressure applied and duration. Before any activity, the rolling should be more like a stimulus to the muscles performed in smooth, controlled motion without applying too much pressure or bearing down statically for too long. The idea is to get muscles ready and supple for action.Post exercise is...


Are you abusing your shoulder?

Shoulder injuries and discomfort are quite prevalent across genders, age groups and sections of the population. These are, by no means, restricted to athletes or crash victims. Most of us have experienced niggles in varying degrees around the shoulder area and been at a loss to attribute a specific reason. While injuries that result from impact or sudden jerk and broken bones are hellishly painful, knowing the cause makes it that much helpful to deal with them. The challenge lies with the other end of the spectrum when you sense something is amiss but can’t pinpoint what exactly and are left grappling with general discomfort which manifests even without apparent triggers. Most people are unaware of the unique design of the shoulder and its capabilities. It is...


Runners Pain Dictionary – Part 8

MUSCLE STRAIN – aka Muscle Pull, is an injury to a muscle or its attaching tendons resulting from fatigue, overuse or improper use of muscles and strenuous activity, be it sports or normal daily chores. Poor flexibility, lack of adequate warm up before activity and poor conditioning contribute. Actions involving quick or heavy lifting, picking speed quickly (acceleration) and slowing down (deceleration), jumping, running, throwing, sudden hard coughing etc are among some that can cause muscle strains. A severe muscle strain can lead to a muscle tear which in turn can damage smaller blood vessels leading to local bruising/bleeding and pain. (In contrast SPRAINS are injuries relating to ligaments). Some common sites for muscle strains include lumbar (lower back) muscles, hamstrings (back of thigh), quadriceps (front...